Friday Favorites: Workout Wear

 TGIF! Gals, we are  currently at the beach with my sister & niece for our first mother-daughter vacation! Squeal! I'm so excited for our little girls and to spend time away with my sissy. We realized we haven't traveled together since we were kids living at home.  The little cousins are having the time of their lives for their first hotel stay and playing on the beach together.

It's going to be the BEST 4 days!!!

Earlier this week I was asked by some of my gym friends about my workout wear.  I don't share too much about fitness or what I wear which is interesting because I workout and wear them every. single. day.! Fitness is one of the biggest priorities in my life and has been for decades.

I guess I don't share often because I ONLY wear these pieces while exercising (so they're a matter of function) and I don't wear a huge variety. I find pieces that fit and perform and buy in multiples. 

I also invest in high quality because of the frequent wear, intense activity and the need for them to last for years. I always line dry them and wash on delicate with like pieces.

Here are my favorite pieces to work out in ...

Tank Top

Sleeveless Top

Sports Bra

Legging

Shorts

Running Shoes

I've been wearing this shoe since I was 19 for all my running.

I've even run a few half marathons!

Socks

I've been wearing these for over 10 years

Pricey but amazing especially since I have horrible feet!

Running Shoes

I just started wearing these a couple weeks ago and completely understand the hype!

They're amazing!!!

I encourage you to make exercising a priority in your life. Out of gratitude for our bodies and lives it's important to take care of them. It gives you the ability to conquer each day with extra energy.

Though I do not look the way I'd want to, I have earned my body.

It is strong, fast and capable regardless of the size or number on the scale!

Dress Beautifully When You Workout

XOXO Sarah-Louise

Happy & Healthy

Gals, we are half way through the CRAZIEST year EVER!!! #amen

We have been challenged in ways we never imagined and we have no idea when and dare I say 'if' we will return to normal.

Regardless of a pandemic it is of extreme importance to me to be healthy.  Being healthy not only keeps me happy, capable and alive it allows me to do for others. I'm not on this earth to live for myself and my own wants but to do for others in a way that glorifies God.

Dr. Vivian

So here are things that I do to try and stay healthy ...

1. Ready my bible

You can have, do and eat ALL the things but only Jesus can transform your heart!
I should have titled this 'Study' my bible. It's one thing to hear the Word on Sunday mornings and read your daily scripture every day, but getting into the Word in a way that lights you on fire to DO something is the ultimate way to be healthy inside and out.
Forget self-care, we need Soul Care!

2. Exercise

Gals I sweat and push my body hard nearly every single day! I balance cardio sessions and weight lifting to strengthen myself head to toe.  I'll be honest, I'm not good at stretching but I'm working on doing it more. I could write for days on how wonderful fitness is for your organs, muscles, joints and sanity (it's an ultimate high for me) but Nike said it best, Just Do It!

3. Eat Clean

Vivian adores a prepackaged snack :)

I'm a unicorn when it comes to food.  I could absolutely care less about it.  I detest cooking. Shoot, I avoid my kitchen like it's Covid-19. However, it's a necessity so if I must eat it has to be clean.  I eat lean meats, vegetables and fruits as raw as possible every single meal.  I barely have any food products that come from a box or bag. I also almost never eat out, only socially or on a date.
Basically, you are what you eat so eat things that will do your body good.

4. Take out the garbage

What I mean by this is what you watch, listen to, read and the people you hang around have major influences on you so be mindful.  Over this past year I removed most of the tv shows I used to watch. I thought I would miss them but I haven't.  They weren't edifying and were honestly garbage. This applies to Facebook and Instagram too. They can impact your view of others and yourself positively and negatively so friend and follow the encouraging ones!

5. Fellowship

My Sisters

Love God and love others. I know our circumstances have limitations but let's be grateful for the resources we have and use them. Video, phone calls, and outdoor gatherings (I had a parking lot party for my 37th birthday - you do what you have to do for some face-to-face fun!) We are not on this earth to live for ourselves but to love, encourage and disciple with one another. Whether it's laughter or tears share the good and the hard times with your family and friends. Together is the best way to be!

These are the big ways I stay happy and healthy but a multivitamin, lots of water, regular doctor visits and an apple a day won't hurt either.

Note: I have gal pals that believe in oils, herbs and what I call witch's brew (all natural concoctions) ... you're on your own to research those. I'm happy popping an ibuprofen when something hurts. 

Sunshine is the Best Medicine

Dress Beautifully with a Healthy Body & Soul

XOXO Sarah-Louise

Hustle for the Muscle

Happy Monday - let's start this week strong!

And maybe a little long, I'm going to try and keep it as condensed as I can but there's so much to say ....

At the start of the year I asked you, my beautiful readers, what you wanted to see on this blog for 2020 and I was so surprised that one of the requests I received most was 'what do I do for my work outs?'.  Gals, I'm not a fitness expert however I do LOVE to exercise.  I feel accomplished, healthy, strong, de-stressed and it's so much fun.

Exercising isn't a hobby, it's a lifestyle.  What I mean by that is, it's not an optional activity.  Eating isn't optional, clothes aren't optional .... exercising is as essential as water and nutrients to keep your body physically and mentally healthy.

I take the approach that God created me for His purpose and I want to make sure I take the best care of His creation so I can do His work at my very best.
I also remind myself of those that have physical limitations.  It keeps my heart grateful for the blessing of my body especially when I'm down and critical about it.

Exercising is as personal as your style. There's not a one routine fits all and there's certainly not a 'get rich quick' way about it.  It takes self-discipline and endurance.

Get Some!

HOW

When it comes to the types of exercise you do I believe it's key to have both cardiovascular (heart rate up at minimum 30 minutes) and weight bearing.  I see a lot of people gravitate towards just one.
We NEED weight bearing to increase muscle (key to metabolism), fight against osteoporosis, joint health and to achieve a firm/toned body (muscles are way hotter than skinny).
We NEED cardio exercises to keep our heart healthy, burn fat and increase speed/endurance.

Basically, you can't just be a runner/cycler and you can't just pick up heavy things and put them down. Do Both!

Tip: Find what you like and do it. While running may seem to be the most popular form of cardio it's high impact and if you don't like it you won't enjoy it. Exercise should be enjoyed! 
Personally, I adore running but only outside. I'm not crazy about cycling. So I rarely attend a spin class.  However I do try and attend one every so often b/c instructors are all different and it's great to incorporate variety. I may just find a class I like. 

WHAT

1. Weight Lifting
I love lifting weights, challenging myself to go heavier and making myself stronger.
I use free weights/dumbbells/kettlebells for my upper body and more machines for my lower body due to the amount of weight needed and the ergonomics of the exercises.

2. Cardiovascular
I run outside from 3-6 miles at a time.
I run sprints on the treadmill.
I warm up using the stair climber for ~15mins.
I participate in races every so often and have so much fun!

3. Classes
I attend athletic conditioning, cardio strength, kettle bell, barre/pilates classes and even a cardio dance class every now and then to spice things up.
I've even made a few friends in the classes I attend weekly.

Tip: Pinterest, YouTube and Fitness Blogs are great tools for exercises and tips!

WHERE

I'm 100% gym!  I do NOT like working out at home. I like the resources, atmosphere, classes, fellowship and of course the child care that come with our gym. It also has an indoor and outdoor pool along with a splash pad.

Tip: Gyms should be convenient (or you won't go) and fit into your budget.

When I'm not inside the gym I'm outside running, hiking, strolling Vivian or doing landscaping. I incorporate as much outside time as I possibly can!

I know that due to time (jobs, kids etc..) getting to a gym can be difficult so by all means find a spot in your home and sweat!

My at home equipment: Bosu ball, free weights, TRX, medicine ball

Tip: Concentrate on the weekends Friday-Monday and leave the weekdays for rest so that you can concentrate on your work/home life.

There are tons of online resources that can help you reach your goals and some are even free!
Here are some my gal pals recommend: Sydney Cummings, Bikini Body Mommy, Fitness Blender and Kayla Itsines is very popular.

JUST DO IT!!!!!

WHO

Your workouts are yours. Focus on your goals and what challenges you and no one else.
Grab a gal pal and be sweat sisters; report into each other for accountability.  If you're not comfortable with that log in your exercise in an app or your planner (I'm old school).
Tracking really helps progress.

I normally wear dark solid leggings but this design make me feel fierce ... and they're on sale!

WEAR

I definitely incorporate style into my sweat sessions but above being fashionable the clothes have to be functional . What I mean is it has to conceal, support and NOT move as I move.
Pieces that meet this criteria can be very expensive.

My Favorite: Leggings, Tank, Fitted Top, Shorts & Here, Bra, Socks & Shoes.

I recommend purchasing throughout the year such as a piece or two each month to avoid a huge receipt. I also believe that you should wear what works for your body and the exercises you are doing rather than what's cute, trending or what others are wearing.

Tip: I wash my workout wear independent of other garments on the delicate cycle and I never ever dry them! This helps them to last so much longer. My guest bathroom's shower rod turns into a hanging rack once a week.

I want to wrap this up (hopefully I haven't lost you yet) and encourage you to take care of yourself so that you can be healthy and energized because that allows you to be available to bless others!

VERY important Note: You can focus on ALL the exercising but if you eat/nourish yourself poorly it's all in vain. #truth

Crossing the finish line of the Hotlanta Half Marathon

Dress Beautifully & Hustle for the Muscle!

XOXO Sarah-Louise

Finish Strong

Happy Monday Gals! A new start to the week and it's the start of the last month of the year.  It can be the most wonderful time of the year and the most busy!  There's so much to do (decorate, shop, wrap ...) and so many shindigs! And for a lot of folks there's traveling.  Not to mention the end of 4th quarter push at many jobs.  It's safe to say everyone has full calendars in December.

She LOVES dressing up! Just like her Mamma :)

I get so much enjoyment seeing her in costumes!

Rather than wait until the new year to start strong in your goals I encourage you to finish strong on the goals you started this year.  Or even set goals for this last month so that you enter 2020 in the best way!

'Never put off until tomorrow what you can do today' 

Here are 5 ways I'm going to finish strong in 2019:

1. Focused Fitness

I exercise on a daily basis but I'm going to kick it up a notch and go hard this month with focused weight training.  Just like the last leg of a race I'm going to sprint it out!

2. Guarded Nutrition

This time of year is full of parties with heavy foods and lots of desserts.  I am extremely disciplined and eat as clean as possible but I often feel pressured to indulge at events or when gifted sweet treats. While trying to be polite I am creating stress and upset for myself if I partake.  So I'm going to exercise kind manners and avoid/decline the treats.
Tip:  I often eat a salad or light meal prior to events so that I can easily avoid harmful foods.

3. Tidy Home

'Spark Joy' in your closets and cabinets by removing unwanted items. I did a wardrobe cleaning on Saturday and it was very refreshing.  My desk is next followed by the insane amount of photos on my phone/computer I want to organize! I despise clutter and enjoy seeing emptiness in the storage places of my home. Enter into the new year clean!

4. Execute a New Skincare Regiment

I have to admit I'm not as strict with my creams and serums as I should be. Especially since I'll be 37 sooner than I'd like.  It's a shame because those products are expensive and make a difference.  I know that having things where you can see them helps them to be utilized but I absolutely despise items on countertops so I'm going to have to work really hard to pull out my vanity drawer and take the time to apply as directed.

5. Correspondance

Send some snail mail to dear friends.  While I adore sending out Christmas cards to loved ones near and far, I'm going to go a little extra and catch up with hand written letters.  It could be catching up on the year, sending encouragement or just a friendly reminder of your care.

Dress Beautifully and Finishing 2019 at Your Best

XOXO Sarah-Louise

Friday Favorites: Workout Wear

TGIF! Gals, I've had such a good week, now that I mention it I feel like I share that sentiment with you every Friday. The truth is, Life is so Good and I'm grateful for it! #amen

Grandma came to visit, we learned at the library, played at the park, the splash pad and outside at home.  To top it all off, Mr and I celebrated 9 years of marriage yesterday, WAHOOOO!!! Not a day or even a few hours goes by that I don't give gratitude to God for such a loving and hardworking husband.  It's not perfect, but life together is the BEST!

Also, Vivian Louise is 18 months old today!!! How is that even possible, that my teeny tiny baby is a year and a half??! #babiesdon'tkeep

Now to the point of this post ...

It seems as though every major retailer/designer has a athletic wear line.  While I'm trying to accept that everyone wants to be comfortable, I still don't believe in ever wearing workout wear outside of actually working out! (I'll try not to preach on that too much but UGH leggings are NOT pants!)

I do believe in exercising! And I believe there is both form and function when it comes to workout wear.  Yes, I do want to feel pretty and coordinated while I sweat.  I also need these pieces to hold me in, allow my skin/sweat to breathe and to not slide around/bunch as I move.

When you do find pieces that are constructed well (strong stretch), fit your body and cute they tend to be pricey.  So, I buy a piece every now and then to spread out the cost and always shop sales.

TIP: Don't forget about Nordstrom Rack & Marshalls/TJ Maxx to find pieces at great prices.

Given that your workout wear is its own wardrobe investment, you need to take care of them.
I wash all of my pieces on the delicate cycle together with NO cotton garments, only synthetic.  I also  NEVER dry them in the dryer.  My guest bathroom turns into a drying room once a week.

I have go-to styles that I will buy multiples of because I know they do the job....

Here they are ...

The Sculpt Tank II is my all time favorite top and I have several!

The Speed Up Short 4" is my favorite for running, again I have several!

This sports bra is heavy duty but you can't compromise on support! I love that it comes in bra sizes for a great fit.

These leggings have the best waist band and don't slide down
(yanking a pair of leggings up because they don't hold their shape/poor stretch is the WORST)

These socks are a splurge but completely worth it.  For running and high impact exercises taking care of your feet is very important.

Dress Beautifully in Workout Wear

XOXO Sarah-Louise

Summer List

Since I was a little girl my Mamma always sat down with us and we created our 'Summer List' of all the places we wanted to go and things we want to do/accomplish.  She was set firm that we were not going to sit idle during the Summers and I'm eternally grateful she didn't let us.

Life is a priceless gift not to be wasted but to be cherished and enjoyed.  In my 20's & early 30's I really came to appreciate the gift of Summers because I didn't have much free time outside of the office. And now that I have Vivian Louise, I'm going to make the 18 Summers with her count.
I'm not sure how much longer I will be home with her so I'm going to give her my very best this year.

This list is not one of  'To-Do' but more a list of goals and experiences.  Summer is a great time to refresh, slow down and to delight in the things that bring you joy.

I plan to do a lot of my reading right here in our backyard laying in our hammock

I've been teaching Sunday school for middle schoolers (bless my heart) for several years now and I've passed this tradition on to them and surprisingly they have loved making their goals and have been quiet creative.  The perimeters were to have a spiritual, physical and learning goal.  I also participated.  They could add however many other things they wanted. I chose those 3 because our relationship with God is #1 in life and it can be challenging for them during the school year to add daily growth/study outside of Sundays and for me during the Summer with the absence of a weekly bible study. The physical goal is to keep them moving. Taking care of your body, staying strong and healthy is of upmost importance!! The learning goal is super fun, they really stretched their imaginations and I saw their talents and interests come to life. Trying new things is exciting and stretches us, opening up so much opportunity.

My brave little girl

Labor Day is the day for reaching our goals, a total of about 10 weeks and we will check in with each other in July.

I encourage you to make your own Summer List and to share with me what you chose and how it worked out :)

Dress Beautifully while Enjoying Your Summer

XOXO Sarah-Louise

Mamma Monday: Strong as a Mother

Hey Mammas! Confession, I've had epic writers block when it comes to these Mamma Monday posts, so please send me some suggestions of what you'd like to read, learn or need suggestions for.
I had a dear Mamma friend message me yesterday asking me what my secret was to being fit.

So thanks to Christina I have something to write to you about :)

Here are some guidelines to which I live a healthy and fit mom life:

1. Earthly Eating
This means I don't eat things that are prepackaged or processed. If it comes from the earth I eat it.  ALL fruits, vegetables and yes I eat meat with lunch and dinner.  I bake or grill everything. Nothing fried. I also don't eat dairy not that I necessary think it's bad (well sorta) but luckily I just don't like it.
Tip: Salads are great but dressings can ruin their nutrition so choose wisely.

2. Balance Your Intake
If you indulge on date night or at an event you must do damage control.  There's only so many calories, sugars and fats allowed per week. #balance

3. One and done
I manage portions by using smaller plates and never going back for more.

4. Homebody
I rarely eat out! I reserve it for date nights and social events. And when I am out I refrain from eating chips, bread and other tempting items.

5. Sweat ALL 7
I exercise daily! I LOVE to move. I don't have a set routine but when the weather's nice you'll find me running pushing my sidekick.  I make sure to have at minimum 3 intense cardio sessions a week. I run and take group classes.
I do wear a Fitbit so I can monitor my activity.
Side note: I'm seriously thinking of moving over to the Apple Watch for it's unique features but the fear of additional 'plugged in connections' has me hesitating.

Tip: choose exercises that you like. I'm not a fan of cycling or rowing so I don't do them very often but I will push myself to take a class to give my body variety. Don't do something because you think you should or because everyone else is doing it.  Sweat sessions should be enjoyed! 

6. Lift
Weight lifting is epically important when it comes to being fit.  I pump iron just as much if not more than I do cardio.  Weight bearing exercise is extremely vital for women to strengthen us as we are vulnerable to osteoporosis. I also think muscles are soooo HOT! I feel empowered when I finish lifting weights.  And then the next day I feel like a feeble old woman with my sore limbs. haha
Body weight exercises are fantastic too! Think burpees, jump squats, push ups, pull ups etc ....

I don't believe in striving for perfection!  In fact I was reminded yesterday when trying to take a picture with baby Vivian Louise of our Sunday best and she was a complete wiggle worm, that the best is in the laughter and happiness of life. That IS perfect. (This is now one of my favorite pictures) Aim for healthy and strong not a dress size!

Tip: Work days make it challenging to fit in exercising so focus on just 2 week days and hitting it hard Saturday and Sunday.

I encourage you to take care of your body by feeding it healthy fuel and to strengthen it with regular sweat sessions.

Dress Beautifully with Healthy Eating and Exercise

XOXO Sarah Louise

Friday 5: Snack Attack

TGIF!!! I've never had a Friday I didn't look forward to ...  ok maybe not never but it's very very rare.

I warned you that my 'Friday 5' post would be a bit random but so is life.

It may sound silly but snacks are a big part of my everyday life routine.  Let me first be clear I am NOT a foodie!!! I get little to no excitement when it comes to something yummy; sigh I know it's epically weird and I'm basically a unicorn but I eat for nutrition, fuel and to make my belly stop hurting.

Because I exercise daily I'm hungry every 2-3 hours.  It's rather annoying and inconvenient but I've managed it by always having snacks in my purse, car and in my office desk drawer.

I also try and eat as non processed as possible.  I intake several types of fruit and vegetables every single day.  When it comes to snacks, finding something prepackaged that doesn't contain chemicals and processing is very hard.  So I do the best I can in selecting natural items and ones that contain protein to help fuel my muscles.

So here are some of the snacks I eat regularly ...

Skinny Pop:
aka 'Crack in a Bag'.  Man do I Love popcorn and these yummy kernels will have you shoveling by the handful!  You can purchase it in gigantic bags at the big bulk stores or in individual size bags perfect for taking to work.  FYI the original flavor is my go-to.

Fruit Sticks:
I discovered this snack from one of my mom gal pals.  They're actually manufactured as kid snacks but I find them just as delicious for grown ups.

Jerky:
These dehydrated slivers of meat come in tons of yummy flavors and packed full of protein.  They'll keep you going when you have long stretches between meals.

Nut Thins:
I'm not a cracker person because they're packed full of bleached carbs and unhealthy junk.  These don't contain flour and instead made from nuts so again another snack with protein.  They're crunchy and addicting!

Larabars:
I saved the best for last.  These bars are my jam!  I've been eating them for over 7 years now.  They are made of very few ingredients with absolutely no additives.  The best part is that they literally taste  like dessert!  Lemon is my most favorite but I haven't met one I didn't like.

You can find most of these at your local grocery; stock up so you're ready for the next Snack Attack!

Skinny Pop   Larabar   Nut Thins   Jerky   Fruit Stick

Dress Beautifully and Eat Good Snacks

XOXO Sarah Louise

Friday 5: Sweat Session

This edition of my Friday 5 is all about styling for your sweat sessions!  Because this weekend I’m headed to Atlanta with two of my best gal pals to run a half marathon!!!

Just looking at the weather report has me breaking a sweat! It’s going to be a scorching hot weekend.  13.1 miles in Hotlanta has a whole new meaning!!!

“WHAT?!!!”  ‘Are you crazy?!!’ That’s been the reaction I get when I tell people our race is this weekend.  Genuine concern and fear, stricken their faces in sympathy of the torturous run we are going to have in such high temps.

I have to confess, I had a moment of panic this week thinking about how taxing it’s going to be running in that heat.  But I can’t focus on that.  We have trained so hard and have enjoyed the challenge of pushing our bodies.  This isn’t a first for any of us when it comes to half marathons but life is different than it has been in our younger years, as we are all busier in our careers and those 2 gal each have a little. So our sense of accomplishment bears more weight as we balance increasing responsibilities.  Say a prayer for us!

Gals, I believe strongly in sweating almost every day!  Exercise is a passion of mine and something I thoroughly enjoy.  I can’t stress enough just how important it is to take care of your body. And let’s be real, the aesthetic benefits are great too!  Being in good health is a blessing, one you should never take for granted. I love challenging my muscles and strengthening my heart.  There’s an amazing satisfaction that comes with pushing your body beyond what you think you can do. 

Exercise is a personal thing.  I enjoy more weight lifting and plyometrics than I do cardio activities but I make sure I have a balance.  The key is to find what you like and do it!  There’s no magic routine or guidelines.  I will say, you have to do what works for you and what works for your body.  Maybe it’s running, spinning, playing a sport, weight lifting, swimming or yoga (man have I tried to like it but I just can’t embrace the calm!).  Maybe you like classes at the gym or maybe working out to dvd’s in your living room fits best.  Whatever you decide to do, make it a challenge! And do it several times a week – there is always time you just have to make it a priority.

Nobody ever regrets a work out! 

So in styling for your sweat sessions, it’s all about function … ok I’m not going to lie, it’s about looking good too.  Athletic apparel is the fastest and largest growing segment in the retail world.  I see people strutting around in their gym clothes every day and everywhere.  It’s not for me – I believe they are for exercising exclusively and only appropriate outside of those parameters if running quick errands directly after.  Wear real clothes ladies!

Mr picks on me for wanting specific colors and designs, but I see it this way.  If price is the same why not opt for the prettier one?! Right?!!  It makes me feel good to look good, even when sweating!

Always try on and pick pieces that are comfortable, functional and cool.

This is what I’ll be wearing to run the half marathon on Sunday…. 

Top  -  Sports Bra  -  Running Short  -  Running Shoes   -  Earphones

Zipper Sports Bra: 

It’s high impact and full coverage (containment is necessary!).  Lock & Load! I prefer the zippered bras as they are easier to remove when you’re sweaty and sore.

Mesh Tank: 

Because the bra is supportive on its own, I like my tanks loose and light.  The mesh does just that and in a cool design.

Shorts: 

These are new to me as I’ve worn these Nike shorts for 15 years.  I highly recommend them!  The waist band is so comfortable, no rubbing what so ever and they have a zipper pocket in the back and two mesh ones on the side.

Shoes:

 I’ve been wearing these for 15 years also.  I’ve taken the treadmill fit tests several times and still these are the best for my feet when it comes to running.  Wear quality and what’s best for your feet and stride.

Earphones: 
These are amazing!  Upbeat tunes are the key to distract from the pain as well as keep your spirits up, distracting you from being bored.  I catch myself singing and rocking a little when a good jam comes on.

Dress Beautifully for Your Sweat Sessions

XOXO Sarah Louise